Nutrition by Tara Tousi

04/28/2023

Understanding Food Marketing Terms🧐

04/25/2023

Recipe: Blueberry Barbecued Chicken

🍗Ingredients
½ cup diced onion
1 tablespoon olive oil
2 cups frozen wild blueberries
¼ cup ketchup
¼ cup balsamic vinegar
¼ cup dark brown sugar
½ teaspoon salt
6 (6-ounce) boneless, skinless chicken breasts

👩🏼‍🍳Directions
Before you begin: Wash your hands.

Prepare and heat grill.
On a stove, heat a medium saucepan to medium-high heat. Add olive oil and sauté onion for 2 minutes, or until translucent. Add blueberries, ketchup, balsamic vinegar, brown sugar and salt. Stir well. Bring to a simmer and cook, stirring occasionally, for 4 minutes.
Use an immersion blender (or transfer to a blender) to blend until smooth. Transfer ½ cup of sauce to one bowl and reserve for serving. Transfer remaining sauce to a second bowl for grilling.
Pound chicken breasts to flatten to ½-inch thickness. Place flattened chicken breasts on prepared grill. Cook for 5 minutes on one side, turn and grill another 5 minutes.
Spread blueberry barbecue sauce evenly over chicken; grill 1 minute.
Turn chicken and spoon larger portion of sauce evenly over other side; grill 1 minute longer. Chicken is cooked when internal temperature reaches 165°F.
Serve with reserved ½ cup blueberry barbecue sauce.
Nutrition Information

Serving size: 1 chicken breast
Serves 6

Calories: 292; Total fat: 6g; Saturated fat: 1g; Cholesterol: 94mg; Sodium: 385mg; Carbohydrates: 22g; Fiber: 1g; Sugars: 18g; Protein: 35g; Potassium: 397mg; Phosphorus: 267mg

04/22/2023

Our planet, our health.
Our environment provides the fundamental requirements for life: clean air and water, safe food, and shelter.
-World Health Organization

WHO calls on everyone to come together and recognize the importance of our planet, for the sake of our health and that of the generations to come.

04/18/2023

Essential Nutrients for Women while Cutting Calories

04/14/2023

Recipe: Air Fryer Apple Chips with Chocolate Tahini Dip🍎

❗️Before You Make These Air Fryer Apple Chips:
Slice the apples super thin if you want crispy chips. Thicker slices will result in chewier chips, which is good too.
You don’t need any cooking oil for these apple chips.
You can peel your apples, but there’s no need to. The skin is pretty and adds more fiber.
These are best eaten the same day. If you keep them overnight, they will soften up. If that happens, you can always pop them back in the air fryer for 10 minutes or so and they’ll crisp back up.
Even if you don’t love tahini, please try the dip. It’s more chocolatey with just a hint of nuttiness, and it’s really good.
Air Fryer Apple Chips with Chocolate Tahini Dip Air Fryer Apple Chips with Chocolate Tahini Dip - Serves 2

🍏Ingredients:

2 large apples
¼ teaspoon cinnamon
⅛ teaspoon nutmeg
1 tablespoon maple syrup
1 tablespoon unsweetened cocoa powder
1 tablespoon warm water
2 tablespoons tahini

👩🏼‍🍳Instructions:

Cut the apples crosswise into very thin slices (about one-sixteenth of an inch). Lightly tap out any seeds from the center.

Place the apple slices in a mixing bowl and sprinkle with the cinnamon and nutmeg. Toss to coat the slices well.

Place the apple slices in the basket of an air fryer. Set the machine to 200°F and set the timer for 30 minutes.

After 30 minutes, toss the apple slices, and set the timer for 30 more minutes at the same temperature. Toss again. Set the timer for 15 more minutes.

The apple chips will crisp up as they cool. If you’re not sure that they are done, take one or two out of the air fryer basket and let them cool. If they’re still chewy, return them to the basket and cook for another 10 to 15 minutes.

To make the dip, combine the syrup, cocoa powder and water in a small bowl. Using a fork, whisk well until the mixture is smooth. Stir in the tahini and whisk until smooth.

04/07/2023

04/04/2023

Leftover Safety
Saving part of a meal as leftovers to eat later is a great way to avoid overeating while also saving money and fighting food waste. Before you reheat and eat, follow these simple steps to reduce your risk of food poisoning.

03/27/2023

Enjoyed as spiced milk tea in India and Pakistan, chai gets its unique and soothing flavor from black tea leaves steeped with spices and blended with milk and a sweetener. ("To steep" is to soak dry ingredients, such as tea and spices in liquid until the flavor is infused into the liquid.) Cardamom, cinnamon, cloves, ginger, and even peppercorns, are commonly used, but others, such as allspice, cinnamon, fennel and nutmeg, add variety to chai-making.

Not only enjoyed as an aromatic beverage, chai has health benefits, too — among them, the potential antioxidant benefits of tea and spices, and the calcium, vitamin D, protein and other nutrients from milk.

🍯Ingredients
1 tablespoon grated peeled fresh ginger root or 1 teaspoon ground ginger
½ teaspoon ground cardamom
⅛ teaspoon ground cloves
⅛ teaspoon black pepper
1 stick cinnamon
2½ cups water
2 tea bags (black tea)
2½ cups low-fat milk
2 tablespoons honey
2 tablespoons orange zests, for garnish (optional)

👩🏼‍🍳Directions
Combine the ginger root, cardamom, cloves and black pepper in a small bowl. Set aside.
Fill a saucepan with water; bring to a full boil. Place the tea bags and cinnamon stick in the water. Stir in the spice mixture. Reduce to simmer.
Steep for about 5 minutes, or longer for a strong, rich tea flavor.
Remove the tea bags and cinnamon stick.
Add the milk and honey. Continue to simmer until the chai is heated through, stirring gently to keep scum from forming on milk.
Pour the chai into mugs. Sprinkle with the orange zests, if desired.

📝 Notes
If using loose tea instead of tea bags, use 2 tablespoons loose black tea. Strain to remove tea leaves before serving.
If the tea bags break open, strain chai before serving.
Chai can also be served over ice as a cold summer beverage, or even as the flavor inspiration for a chai smoothie or milk shake.

03/24/2023

Easy Recipe: Chili Crisp Feta Dip

Serves 8

Ingredients:

1 brick cream cheese, room temperature
½ cup crumbled feta
¼ cup spicy chili crisp, plus more for garnish
2 tablespoons half and half
2 tablespoons honey, plus more for garnish
½ teaspoon salt
1 green onion, thinly sliced, plus more for garnish
Sesame seeds, for garnish
Instructions:

Place cream cheese, feta, chili crisp, half and half, honey and salt in a food processor and process until combined.

Transfer mixture to a mixing bowl and stir in green onion.

Place dip in a serving bowl and garnish with a spoonful of chili crisp, sliced green onion, sesame seeds and a drizzle of honey.

03/20/2023

What makes you happy? Whatever it is, do more of it, spend more time with it, have more of it. Happy ! ☺️

03/14/2023

The Health Benefits of Tea🍵
Nearly half the U.S. population enjoys a tea beverage every day. The most common types of caffeinated teas are black, green and oolong and the popularity of each type varies geographically. In the US, black tea consumption far outweighs the other two types of tea. In contrast, in Asia, green tea is the more common variety; in Southern China, oolong tea tops the charts.

03/01/2023

It's National Nutrition Month® ! It is is an annual campaign created 50 years ago in 1973 by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

This year's theme is "Fuel for the Future." Eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment. A Registered Dietitian Nutritionist can help you create healthy habits that are sustainable and celebrate your unique needs.

This year's theme is Fuel for the Future! During March, learn more about RDNs and NDTRs and discover the importance of fueling bodies at every age, plus eating with sustainability in mind.

Learn more about : sm.eatright.org/NNM

source: eatright.org